This green moong dal soup or green lentil soup is an Indian specialty. Green moong beans are nutritious and healthy. You can make these beans dry sauteed or curry.
Green whole moong bean (Green gram bean) is used in savory and sweet dishes. This dal is rich in protein and dietary fibers. Whole green moong dal curry is a nutritious and protein-rich Indian dish with whole green gram, spices, and aromatics. This wholesome curry is packed with fiber and essential nutrients, making it a healthy and comforting meal. It pairs well with rice or roti and is enjoyed across India.
Nutritional Facts of Green Moong Beans
Moong dal, or green moong dal, is one of the best legume varieties, with tons of nutrition and health benefits.
- This is the healthiest form of plant protein and has amino acids, considered building blocks of protein.
- These are high sources of nutrients, including manganese, potassium, magnesium, copper, zinc, and vitamin B.
- Itโs rich in protein and dietary fiber. This lentil is low in carbohydrates, which differentiates it from other lentils.
- Due to the low glycemic index, this is one of the superfoods for diabetic patients as it helps regulate blood sugar.
Read detailed nutritional facts and health benefits of green moong beans here.
How to make green moong dal soup (hara moong dal)?
You can make hara moong or green gram lentils in two ways, i.e., thick soupy and dry sauteed beans. Preparing any of them is easy and almost similar. In the case of dry curry, please don't add excess water while sauteing with spices; simmer till the consistency turns thicker. Add approximately one to two cups of water to the curry preparation to make dal.
Ingredients Required:-
green moong beans
onion, tomatoes, ginger, garlic, and green chili (optional)
whole spices - cumin seeds, dry red chili (optional)
ground spices - coriander powder, cumin powder, turmeric powder, red chili powder, thing, garam masala (optional), salt to taste
water - or vegetable broth
Instructions:-
Note: Soak the dal for 2 - 3 hours to get complete nutrition irrespective of the cooking method, whether manual or electric pressure cooker (instant pot). It will help reduce the naturally present anti-nutrients in all beans and legumes. This makes it easier to digest and relieves flatulence.
Stovetop Pressure Cooker Method
Wash and soak the lentils for 2 - 3 hours. Then, transfer the soaked dal to a pressure cooker and add water, salt, and a pinch of turmeric powder. Pressure cook for 10 minutes or until 6 - 7 whistles (until the dal turns soft and mushy).
Heat oil/ ghee in a kadai/ pan. Add cumin seeds, asafoetida (hing), and dry red chili, and let the cumin seeds splutter entirely. Then add chopped ginger, garlic, and green chilies and saute until the garlic changes color. Add finely chopped onions and saute until translucent. Then add tomatoes and salt as taste. Mix them well and saute until tomatoes turn soft and mushy.
Then add ground spices other than garam masala, stir them, and cook for another minute. Add the pressure-cooked dal to the pan when the masala paste is cooked well. Mix them well. Sprinkle finely chopped fresh cilantro leaves.
Consistency of the dal:-
If you want to dry it, sauteed moong beans; don't add extra or a little water if at all required. Even if you want to make a soupy dal, add additional water during this point (after mixing the cooked dal with the spices paste).
Read more about green gram and its benefits.
Similar Recipes
If you like lentils, then read our similar recipes, e.g.,ย whole masoor dal,ย moong masoor dal,ย dhuli urad dal,ย split urad dal,ย dal makhani,ย dal palak,ย methi dal,ย Amritsari dal.
Green Moong Dal Soup
Ingredients
- 1 cup green Moong (whole)
- 1 onion finely chopped
- 2 tomato finely chopped
- 1 inch ginger finely chopped or crushed
- 6 garlic pods finely chopped or crushed
- 2 green chilli finely chopped
- 3 tsp coriander powder
- 1 tsp red chilli powder
- ยฝ tsp turmeric powder
- 1 tsp salt
- 1 tsp cumin seeds
- 6 - 8 curry leaves
- ยฝ tsp hing
- 2 dried red chilli
- 2 tbsp coriander leaves
- 3 tbsp refined oil/ ghee
- 1 tbsp ghee (optional)
Instructions
- Wash dal properly and soak in water for 2 - 3 hrs.ย
- Transfer the dal to a pressure cooker. Add turmeric powder and salt as per taste. Add 2 cups of water.
- Close the lid and cook for 10 minutes or until 5 - 6 whistles.
- Heat 3 tbsp refined oil in a deep pan or kadai.ย
- Add dry red chili, cumin seeds, and hing. Let cumin seeds crackle. Then add chopped ginger and garlic, and saute for a minute.ย
- Add chopped onion, green chilies, and curry leaves to it and saute till translucent.
- Then add chopped tomatoes followed by salt to taste and saute for 2 minutes more or till oil septes
- Then add dry spices and mix well. Add ยผ cup water and give it a good stir.
- Add boiled dal to the pan and let it simmer till desired consistency received. Add 1 tsp lemon juice and mix well.
- Garnish with chopped coriander leaves and serve.
For Moong Dal/ Soup
- Heat 3 tbsp refined oil in a deep pan or kadai.
- Add cumin seeds and let it crackle. Then add chopped ginger and garlic and saute for a minute.
- Add chopped onion, green chillies and curry leaves to it and saute till translucent.
- Then add chopped tomatoes and saute for 2 minutes more or till oil separates.
- Then add dry spices and mix well. Add ยผ cup water and give it a good stir.
- Add boiled dal to the pan. Mix well.
- Add 1 cup water and simmer for 5 minutes on medium to low flame. Add water as per the consistency you need in dal.
- Add 1 tsp lemon juice and finely chopped coriander leaves.
Notes
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